Monday June 27th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”June 27, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]
Warm Up/Skill:
9 Min EMOM
1- 4-6 HSPU (Strict or negatives)
2-12 Toes to bar
3-30 double unders (unbroken) (Add 10 barbell OH Squats if you go unbroken, if you trip, start
your count over)
(*If all/some of the these skills are new for you, spend 9 minutes working on 1 skill)[/vc_column_text][vc_column_text delay=”0″]
STRENGTH:
Back Squat. 3 x 5 Tempo Back Squats. :04 x: 02x:01 @ 65-70%[/vc_column_text][vc_column_text delay=”0″]
METCON:
21 Calories of Assault Bike/Row
21 Chest-to- Bar Pull-Ups
15 Front Squats (135/95 RX+ 155/115 lbs)
15 Burpees Over the Barbell
9 Power Cleans (RX 135/95 RX+155/115 lbs)
9 Ring Muscle-Ups (sub 9 ring dips)
Rest as needed..then..
200-400 Meter Sandbag Carry. No walking/stopping.
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*CrossFit Endurance Workout* – Start Training with our group for the Gilbert Marathon or Half Marathon!
The next two months we will focus on building a base for your running. We will focus on running at a pace you can hold a conversation. If you have a heart rate monitor this is Zone 2 Training. If you need help to figure out you zones or pace please let me know.
Run 2 Miles at a easy to moderate pace today.
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2016 09 08